Healing Bone Broth Bowl with Herbed Sausage
Carly Feldmeier, Nurturing through Nature
(Makes about 3 bowls with extra meat)
For the sausage
- 1 pound 100% grass-fed, organic ground beef
- 1/4 cup chopped cilantro
- 1/2 inch piece ginger, grated
- 2 garlic cloves, minced
- 2 tsp liquid aminos (use 2 Tbsp coconut aminos for soy sensitivity/ allergy)
- 1 teaspoon fish sauce
- 1 tablespoon Sambal Olek (red chili paste)
For the soup
- 3 cups organic bone broth
- 1 Nurturing through Nature “Bliss Broth Bag” (optional)
- 1 tsp liquid aminos (1 Tbsp coconut aminos for soy sensitivity)
- 1 Tbsp avocado oil
- 1 cup cabbage, sliced
- 1 cup kale, chopped
- 1 bok choy, chopped
- 2 green onions, sliced
- 1 lime, cut into slices, to top with juice
- 1-2 tablespoons kimchi, pickled radish or fresh mint for garnish (optional)
- Preheat oven to 350 degrees. Prepare a cookie sheet with parchment paper and set aside.
- Combine the sausage ingredients in a bowl and mix until thoroughly combined. Roll into small, one-inch balls and bake for 15-17 minutes or until sausage is cooked through and starts to brown.
- Heat broth in a pot until it starts to simmer. Add broth bag and simmer for 10 minutes, longer for more medicinal value, up to 30 minutes. Add the chopped kale and cook until it softens. Add 1 tsp of liquid aminos to broth.
- Heat sauté pan on medium. Drizzle avocado oil on pan. Add the cabbage, bok choy and scallions, salt and sauté lightly, about 3-4 minutes. Set aside.
- Add vegetable mix into a bowl, add broth and kale, spritz lime juice, add some of the sausage and top with any additional toppings. Store remaining sausage in the fridge for up to 4 days.
Fermented Oats with Yogurt, Lacto Fermented Blueberries, Sprouted Pumpkin Seeds
Chef Timothy Bucci CMC, Joliet Junior College Professor of Culinary Arts
WHAT IS FERMENTATION?
- Intentional transformative action of micro-organisms.
- Breaks down large molecules into small molecules.
- Breakdown of proteins to make food more digestible.
- Preservation method to keep products: Anything can be fermented!
- Transforms nutrients into more elemental forms that are easier to access.
- Soy beans: proteins are not easily digestible.
- Ferment milk into yogurt to make lactose more easily digestible: less lactose more lactic acid.
- Breaks down toxic compounds.
- Anti-carcinogenic by products.
STARTERS FOR FERMENTATION
- Singular micro-organisms: Yeast, Cheeses, Koji
- Ancient form of Backslopping: Sourdough, Beer, Yogurt, Salami
- SCOBY (Symbiotic Culture for Bacteria and Yeast): Kombucha, Kefir
Salt pulls out juice (osmosis), hardens pectins, and controls lactic acid bacteria and pectinase enzyme (breaks down pectin).
Salt-added fermentation starts out by creating an alkaline environment that discourages harmful bacteria but allows healthy, probiotic bacteria to thrive and get to work fermenting the food. Those good-guy bacteria then create an environment that continues to keep out the bad guys. Distilled water: leave water out to dechlorinate.
Approximately 2% salt based on the amount of product
Add 1 tablespoon of whey to each pint of food you want to ferment. Add enough water to cover the food. Think you don't have whey? Think again: if you have yogurt, you can have whey. Just strain yogurt through a cloth filter or several layers of cheesecloth. The thickened yogurt is yummy. The liquid that separated from it is the whey.
- 1 cup rolled oats
- 2 tbsp culture: whey, yogurt or buttermilk
- 1 cup water (chlorine free for soaking)
- 1 cup greek yogurt
- 2Tb honey, raw sugar, or maple syrup or to taste
- 1/2 tsp cinnamon
- 1/8 tsp cardamom (optional)
- Milk as needed
- Mix the oats with the culture and 1 cup of water in a glass container.
- Cover with a tea towel and leave to ferment in a warm location overnight or for up to 2 days.
- Fold in remaining ingredients and let sit overnight add milk to desired consistency.
- 1 lb blueberries
- 2Tb raw sugar
- 10g sea salt
- Combine all in a glass jar, mash a little to break down and bring out moisture.
- Place a Ziploc bag inside of jar and fill with water to keep berries submerged. Let sit 2-3 days or longer based on fermentation and sourness likes.
- Rinse and Drain 1c quinoa, pumpkin seeds or sunflower seeds.
- Soak in water overnight in a jar. Drain, cover with cheesecloth or double layer of paper towel and tie or secure with a rubber band.
- Let drain on an angle and once a day, rinse with water, drain and place back on an angle.
- Let sit for 2-3 days until sprouts are about 1/2" long.